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Rowing Technique by Angela Hart - CrossFit Journal

Rowing Technique

By Angela Hart

In Rowing

October 01, 2006

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What makes rowing popular with elite athletes and CrossFitters is exactly what many in the general fitness population dislike about it: your weaknesses cannot be hidden on the rowing machine. It is a human polygraph of physical and mental performance. Stroke for stroke, you are provided with feedback that both reveals any weak spots and very visibly demonstrates the relationship between performance and proper technique. If you want faster times, better scores, and superior performance, work to improve your rowing technique so you can harness your full potential.

Rowing engages all the major muscles of the body and works multiple joints through a large range of motion in a natural, powerful sequence in a no-impact manner. However, proper rowing technique is not an innate skill; mastering it requires instruction. The rowing stroke is very similar to a deadlift. In the drive (work) phase, the legs initiate the power, and arms remain straight. Then the hip flexors and torso muscles maintain the power through the leg and hip drive. Finally, the arms finish the stroke with an accelerating pull toward the torso that completes the smooth handoff of power from lower body to torso to upper body.

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Jason R. Bohot wrote …

Workout on erg Called "The Game of Life"
0)Begin with a stretching period and an understanding speech of technique/holding a rate/power applications/and Levels of pressure

1) Set your time to 35 minutes for your workout

2) 5 minute warmup - Light pressure (35min. - 30 min.)

3) 10 min of 2:00/500meters to 2:06/500meters Variation - Moderate pressure (30min. -20min.)

This series works as follows:
A) Find the oldest rower - find this out before hand. Wite it down
B) Find the youngest rower - Find this out before hand. Write it down
C) The person or persons in the middle are exempt and are to just maintain a moderate pressure for the entire 10 minutes.
D) Table to understand allowables
(allowables) are what you can afford each person depending on their age when it comes to the split per 500meters.

- Above the avg. age by one year*** = + (the mean of 2:00 and 2:06)therefore 3 sec. The allowable range for this rower will now be from 2:00 - 2:09 split per 500meters for the 10 minute period of moderate pressure

- Above by avg. by two years*** = + (the mean by double the first) therefore 6 sec. The allowable range for this rower will now be from 2:00 - 2:12 split per 500meters for the 10 minute period of moderate pressure

- Above the avg. by 3 years*** = + the mean by the exponent of 2) therefore the allowable for this rower will be 9 seconds as 3 squared = 9. The allowable for this rower will be 2:00-2:15 split per 500meters for the 10 minute period of moderate pressure.

***These levels of three groups may be varied depending the range of ages within your group. Ex. If there are a wide array of ages the groups my be 1-5years above, 6-10 years above and 11-15 years above.

- Below the avg. age by one year** = - 1/2 x (the mean of 2:00 and 2:06)therefore 1 1/2 sec. The allowable range for this rower will now be from 2:00 - 2:04.5 split per 500meters for the 10 minute period of moderate pressure. Round up to 2:05 for good measure.

- Below by avg. by two years** = - 1/2 the allowable of the first group, so 1/2 x (1 1/2 sec.) =.75 sec. Therefore the allowable range for this rower will now be from 2:00 - 2:03.75 split per 500meters for the 10 minute period of moderate pressure. Round up to 2:04 for good measure.

- Below the avg. by 3 years** = - the allowable of the second group squared, so (.75 sec.) squared = .5625 sec. Therefore the allowable for this rower will be from 2:00-2:03.1875 split per 500meters for the 10 minute period of moderate pressure.

**These levels of three groups may be varied depending the range of ages within your group. Ex. If there are a wide array of ages the groups my be 1-5years Below, 6-10 years Below and 11-15 years Below.

4) 5 minutes of active rest. (or not depending on what you need to satisfy Number 5. (20min. - 15min.)

5) 5000 meters or 15 minutes (whichever comes first)
- competitive athletes will strive to keep on going - encourage it.
- make a point that if you do not reach the 5000 meaters before 15minutes then you died of a mid-life crises and you now have to redo the entire workout from Number 1 Because we live long after we die because of our long lasting after-life.
- If you make it on - Congradulations.... Woopty Doo.

6) 5 minutes of light pressure (15 min. - 10 min. to go)

7) 5 minutes of Do or Die (10min. - 5 min. to go)
-1 minute ON / 1 minute OFF for the second to last five minutes. *
-Competitive athletes will strive to do 3 hard pieces and 2 off pieces others will realize there is an out or a shortcut somewhere and take it, watch out for this it is interesting to notice that is all. - Very telling about the athletes demeaner and work ethic.
- Make this the discretion of the athlete/rower. Do not put options in their head.
-Let them encounter that stage when they get to it.. As above it is telling, but also it lets you know really who will work for you and who will take a lead in other situations by how they reacte this only instance when they get to choose if they do 2 or 3 150 % hard pieces

* These 1 minute ON pieces are to be ALL OUT Leave nothing behind. If you get one piece that is all out on the first and the 2nd two are half decent then okay, But don't be that retard that once again cheats the system and wait until your final piece to show that you have some strength. You know what i mean if you have coached a min. of your life.

8) 5min. - 0min. 5 minute active rest Cool Down.

9)Stretch apprpiately

10)You made it in the Game of Life Congradulations.


Jason R. Bohot
Upper Merion High School
Assistant Crew Coach
www.freewebs.com/uppermerioncrew

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